Martin Workouts from June 2025 Ricky visit

Tuesdays

• Five minutes on bike

• Warm-up stretches (30s each):

  • 90 degree hip flexor stretch
  • Pigeon pose
  • Hamstring stretch (on or off of table)
  • Hip flexor soas stretch (on bed or table)
  • Calf stretch

• Warm-up (2 sets of 15 unless otherwise specified)

  • Back and forth ankle combo on balance board
  • Side to side ankle combo on balance board
  • Clockwise ankle combo on balance board (1 set)
  • Terminal knee extensions with band

Exercises

• Pull exercise band, arms out fists down 22 reps
• Pull exercise band, arms in fists up 22 reps
• Static hold on Perfect Push-up (legs on table face down), 3 sets 15 seconds rest 20 second between sets
• Incline press with dumbells, 3 sets of 8 reps go up one weight each set (8-12-15)
• Incline press with 20 pounds, 4 reps
• Step up to overhead press (use box), 2 sets of five reps. Step up with one leg and push upward with weights. Stretch out arms.
• Mid-traps elastic band (pull behind back, turn thumbs out when coming down and hold 1 second. 1 set of 8
• Overhead triceps with 8 pound medicine ball on exercise ball, keep elbows in when coming down. 2 sets of 5 reps. Keep hips up
• Overhead triceps with 16 pound medicine ball on exercise ball, keep elbows in when coming down. 2 sets of 5 reps. Keep hips up
• Static triceps dip hold on bench etc. 3 sets of 15 seconds, keep elbows at about 15 degrees and roll shoulders back before beginning exercise
• Tricep pulldown on cable machine. 4 sets of 5, around 40 pounds. Keep good posture.
• Rhomboid pull-ups on ropes. 3 sets of 10, keep good posture coming up
• Single-arm lat pulldown (pull the elastic thing down to your waist), 2 sets of 15 each side
• Single-arm shoulder exercise (pull elastic band from mid-range to center of stomach), 2 sets of 15 each side
• Single-arm rotator exercise, external pull (pull outward), 22 reps each side
• Reverse flys with elastic cables, hands at shoulder level (pull cables in X shape), 1 set of 15 reps
• Dumbell shrugs, 1 set of 10 reps with 15 pounds
• Neck compressions with playground ball against wall, push from hips. 1 set of 10 reps (from forehead)
• Reverse neck compressions (from back of head), 1 set of 10
• Sideways neck compressions with playground ball, 1 set of 10 each side
• Shoulder stretch using barbell (hands behind, neck down), 10 seconds
• Deltoid stretch with elastic band (hold arm to chest), 10 seconds
• Back of shoulder stretch with elastic band, 10 seconds

Wednesdays

• Five minutes on bike
• Warm-up stretches (30s each):
  • 90 degree hip flexor stretch
  • Pigeon pose
  • Hamstring stretch (on or off of table)
  • Hip flexor soas stretch (on bed or table)
  • Calf stretch
• Warm-up (2 sets of 15 unless otherwise specified)
  • Back and forth ankle combo on balance board
  • Side to side ankle combo on balance board
  • Clockwise ankle combo on balance board (1 set)
  • Terminal knee extensions with band

Exercises

• Open the gate and shuffle, one way
• Close the gate and shuffle, remember full rotation, one way
• Backward leg extensions with shuffle, one way
• Sideways leg extensions and shuffle, one way
• High kicks with shuffle, one way
• Karaokes, remember to stay on tiptoe. Both ways
• Skips (high knees), alternate hands while skipping and keep tight form. Stay on tiptoes
• Hips back and forth 10 times
• Hips in circle back and forth, 5 reps each side
• Hips on peanut ball, decompression for 30 seconds, all sides
• Rollout stretch with peanut ball, 30 seconds
• Wall sits with foam roll between legs, slightly above sitting height. 2 sets of 30 seconds
• Squats on exercise ball against wall with foam roll between legs, 3 sets of 10
• Hips up and down on exercise ball, 3 sets of 10 with 10 side to side in between. Look backward going up
• Sit and stand from bench with 15-pound cattle bells and elastic band below knees. 3 sets of 10. Sit down only to edge of bench and not down completely. Don't let knees cave in
• Same thing with a block. 3 sets of 10
• Leg crunches with exercise ball, 3 sets of 10 and rest in between
• Single leg cable pulls on disc, 2 sets of 15. Disc about 2 meters out from squat rack
• Single leg cable pulls on disc further back, 2 sets of 15 and lean forward
• Sumo squats with feet on discs. Touch medicine ball to ground. 3 sets of 5, rest 15 seconds in between. Keep knees out
• Knee extensions with elastic band on top level of block. 2 sets of 15. Extend foot when going back and flex going forward
• Lateral steps with elastic band on arches of feet. Forward and back 2x. Go quickly
• Plank with elbows on exercise ball, 12 seconds. Balance mostly on elbows as opposed to arms.

Tuesdays Intermediate

• Five minutes on bike
• Warm-up stretches (30s each):
  • 90 degree hip flexor stretch
  • Pigeon pose
  • Hamstring stretch (on or off of table)
  • Hip flexor soas stretch (on bed or table)
  • Calf stretch
• Warm-up (2 sets of 15 unless otherwise specified)
  • Back and forth ankle combo on balance board
  • Side to side ankle combo on balance board
  • Clockwise ankle combo on balance board (1 set)
  • Terminal knee extensions with band

Exercises

• Replicate elastic band pulls from normal Tuesdays, 22 reps each way. Use a stronger band
• Overhead elastic band pulls, use stronger band, 5 reps
• Static pushup hold, hands on Bosu and feet on exercise ball. 3 sets of 10 seconds. Make sure feet are on top of the ball
• 3 sets of 5 pushups, same position. Feet on top of ball
• One leg balance on Bosu, 15 seconds (?)
• Single leg RDL to overhead pushup on Bosu with medicine ball, unsure of rep count. Don't hunch back
• Tricep pulldown on cable machine, 8-6-4 reps beginning with 40 pound plate
• Overhead tricep extensions with medicine ball. 8 reps with 8 pound ball, then 6 and 4 with 16 pound
• Static tricep dip, roll shoulders back before doing and only go slightly down. 4 sets of 5
• Rhomboid rope pull-ups, one set of 5
• Rope pull up, bring hands to ear level (touch top of ear), 5 reps
• Rope pull up, arms opening outward. 5 reps
• Rope pull, extend arms all the way up overhead and pull yourself up. 5 reps
• Supermans on ropes, 5 reps
• Single-arm lat pulldown (pull the elastic thing down to your waist), 2 sets of 15 each side
• Single-arm shoulder exercise (pull elastic band from mid-range to center of stomach), 1 set of 15 each side
• Single-arm rotator exercise, external pull (pull outward), 1 set 15 reps each side
• Reverse flys with elastic cables, hands at shoulder level (pull cables in X shape), 2 set of 15 reps
• Shoulder shrugs with 15 pounds, 10 reps
• Pendulums with elastic, 22 reps, clockwise and counter-clockwise
• Behind the shoulder stretch
• Rhomboid stretch
• Shoulder stretch using barbell (hands behind, neck down), 10 seconds
• Hang for 10 seconds, 3 sets

Wednesdays Intermediate

• Five minutes on bike
• Warm-up stretches (30s each):
  • 90 degree hip flexor stretch
  • Pigeon pose
  • Hamstring stretch (on or off of table)
  • Hip flexor soas stretch (on bed or table)
  • Calf stretch
• Warm-up (2 sets of 15 unless otherwise specified)
  • Back and forth ankle combo on balance board
  • Side to side ankle combo on balance board
  • Clockwise ankle combo on balance board (1 set)
  • Terminal knee extensions with band

Exercises

• Wall sit with roller, 3 sets 30 seconds
• Wall squats with exercise ball, 3 sets of 10
• Shoulders on exercise ball, medicine ball on pelvis, hold for 15 seconds. Squeeze glutes and push up. Keep good form. 3 sets
• Same position, push up hips, 3 sets of 10
• Hold neck up and tuck chin on exercise ball, hold
• Neck up and tuck chin on exercise ball, bring one leg up, 3 sets of 10. Make sure to keep hips up
• Same position, hold one leg up for 10 seconds
• Squats on discs with 15 pound cattle bells in each hand, 3 sets of 10, keep good form
• Single leg curls on exercise ball, 2 sets of 3
• Neymars, 2 sets of 10 seconds
• Single leg RDL on ropes, keep good form, 3 reps (?)
• Knee extensions with box, 2 sets of 15
• Balance board, find center of gravity
• 5 squats on balance board, hold for 5 seconds at the end
• Lateral steps with band, forward and backward
• Plank with feet on table and elbows on exercise ball, hold 10 seconds

Fridays

• Five minutes on bike
• Warm-up stretches (30s each):
  • 90 degree hip flexor stretch
  • Pigeon pose
  • Hamstring stretch (on or off of table)
  • Hip flexor soas stretch (on bed or table)
  • Calf stretch
• Warm-up (2 sets of 15 unless otherwise specified)
  • Back and forth ankle combo on balance board
  • Side to side ankle combo on balance board
  • Clockwise ankle combo on balance board (1 set)
  • Terminal knee extensions with band

Exercises

• Bicycles, 22 reps
• V-ups, 15 reps
• Sky-highs, 15, 22, or 30
• Toe-ups, 22, hands on chest, legs lower down, neck up
• Static crossovers, 22 reps
• Supine butterflies, 10 reps
• Staggers, 10 reps
• Sit-up to toe touch, 10 reps
• Push hips up, chin back, hold 22 seconds
• Hips up and down 15 reps
• Hips up single leg extension, 8 and 8, stretch the knee that's going up
• Scorpions, 10 reps
• Leg swings, bottom leg bent a little bit, 10 reps
• Open clams, 10 reps
• Leg circle/hip rotator, 10 reps
• Supermans and cobras, 10 reps, slowly bring arms back and keep elbows straight
• Quadruplets on stomach, 10 reps 5 and 5
• Supermans, 10 reps, arms and legs off of floor
• Static hold superman, 10 seconds
• Roll hips side to side 10 times
• McKenzie press, hold 15 seconds
• Cats and dogs, 6 reps
• Static quadruplets on hands and knees, 15 seconds with straight leg, tuck stomach
• Plank, 10 seconds, squeeze glutes
• Plank quadruplet, 3 seconds work up to 10
• Side bridge, 10 seconds (Extend arm over head and leg up)

Stretches

• Glute stretch, 22 seconds
• Hamstring stretch against the wall, 1 minute
• 90 degree hip flexor stretch, 22 seconds
• Pigeon pose, 22 seconds
• Butterfly against wall, 15 seconds
• Legs open back against wall, 15 seconds
• Reach forward in same position
• Hand to opposite toe, same position, 22 reps
• Stretch on one leg, 15 seconds
• Leg on table, touch toe 10 times
• Hip flexor stretch on table, 22 second
• Lie on back, legs overhead, support back, 3 sets of 10 seconds
• Squat on toes with hands on edge of table, 10 seconds
• 10 seconds hang
• Side overhead stretch, one arm over and one leg bent, 22 seconds, push out
• IT band stretch, touch toes, head down
• Hips side to side, 8 reps
• Hips in circle, 4 and 4

Shoulder combo